Knowing roughly how much protein is in the foods you eat makes it much easier to reach a daily target without supplements. The chart and tables below give approximate grams of protein per typical serving, based on USDA FoodData Central values. Brands and cooking methods vary, so treat these as guides and check labels where you can.
Meat, fish and eggs
| Food | Serving | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Turkey breast, cooked | 100 g | 29 g |
| Lean beef, cooked | 100 g | 26 g |
| Tuna, canned in water, drained | 100 g | 25 g |
| Salmon, cooked | 100 g | 22–25 g |
| Shrimp, cooked | 100 g | 24 g |
| Egg, large | 1 egg | 6 g |
| Egg white, large | 1 white | 3.5 g |
Dairy
| Food | Serving | Protein (approx.) |
|---|---|---|
| Cottage cheese, low fat | 1 cup (225 g) | 25–28 g |
| Greek yogurt, plain non-fat | 170 g (6 oz) | 17 g |
| Milk | 1 cup (240 ml) | 8 g |
| Cheddar cheese | 28 g (1 oz) | 7 g |
| Mozzarella, part-skim | 28 g (1 oz) | 7 g |
Plant proteins
| Food | Serving | Protein (approx.) |
|---|---|---|
| Tempeh | 100 g | 19 g |
| Lentils, cooked | 1 cup (200 g) | 18 g |
| Edamame, shelled | 1 cup (155 g) | 18 g |
| Black beans, cooked | 1 cup (170 g) | 15 g |
| Chickpeas, cooked | 1 cup (165 g) | 14 g |
| Tofu, firm | 100 g | 12–17 g |
| Peanut butter | 2 tbsp (32 g) | 7–8 g |
| Pumpkin seeds | 28 g (1 oz) | 8 g |
| Almonds | 28 g (1 oz) | 6 g |
| Quinoa, cooked | 1 cup (185 g) | 8 g |
| Oats, dry | 40 g (½ cup) | 5 g |
How much protein do you need?
The basic adult requirement is 0.8 g per kg of body weight a day; people who train regularly often aim for 1.2–2.0 g/kg. A 70 kg adult therefore needs at least 56 g, or up to about 140 g with heavy training. Our guide to how much protein you need per day explains the ranges, and the DRI calculator gives your reference intakes.
Easy ways to add protein
- Start the day with eggs, Greek yogurt or cottage cheese instead of only toast or cereal.
- Add beans, lentils or chickpeas to soups, salads and pasta sauces.
- Swap regular yogurt for Greek-style (roughly double the protein).
- Keep quick options ready: canned tuna or salmon, boiled eggs, edamame, roasted chickpeas.
- Use milk or soy milk instead of water in oats and smoothies.
- Aim for a palm-sized protein portion (about 20–30 g) at each main meal.
Protein per calorie
If you are watching calories, lean proteins give the most protein per calorie: chicken breast, white fish, tuna, egg whites, non-fat Greek yogurt and cottage cheese. Nuts and seeds are high in protein but also high in fat and calories, so portion sizes matter. For low-carb eating, see how to calculate keto macros and the keto calculator.
Plant-based eaters
Soy foods (tofu, tempeh, edamame), legumes, seitan, nuts, seeds and whole grains can meet protein needs. Eating a variety through the day provides all the essential amino acids. Plant proteins are often paired with fibre, which is good for health but slightly lowers digestibility, so some people aim for the upper end of their range.
Important
Important: This article is general educational information, not medical or nutrition advice. Talk to a doctor or registered dietitian before changing your diet, especially if you are pregnant, under 18, or have a medical condition.
Frequently asked questions
Per serving, lean meats and fish such as chicken breast, turkey and tuna are among the highest, at about 25–31 g per 100 g cooked.
About 6 g in a large egg, most of it in the white and the rest in the yolk.
Greek yogurt, cottage cheese, eggs, tofu, tempeh, lentils, beans, chickpeas, edamame, nuts and seeds.
It has about 7–8 g per 2 tablespoons, but also about 190 calories, so it is better thought of as a fat source with some protein.
No. Powders are convenient, but most people can meet their needs from food.
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- How Much Protein Do You Need Per Day? How to Work It Out
- How to Calculate Keto Macros: Fat, Protein and Carbs Explained
- Saturated vs Unsaturated Fat: A Practical Guide to Healthy Fat Intake
